Chest
Assisted Dip Machine
The Assisted Dip Machine is a strength exercise on a machine for your chest. Share of the load in the Zulta muscle model: triceps (lateral head) 22%, lower chest 18% and triceps (long head) 16%.
How to do it
- Select the assistance weight: more weight on the stack means more help.
- Grip the dip handles, step up and kneel or stand on the assistance pad with your arms straight.
- Keep the torso upright, chest up and shoulders pulled down away from the ears.
- Bend the elbows and lower yourself until the upper arms are about level with the floor.
- Press through the handles back to straight arms.
Tips
- Keep the elbows pointing back, close to your sides, to keep the triceps working.
- Lower the assistance over the weeks as you get stronger.
Common mistakes
- Letting the shoulders shrug up toward the ears at the bottom.
- Going so deep that the shoulders roll forward.
- Bouncing off the pad at the bottom.
Muscles worked by the Assisted Dip Machine
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
An upright torso turns the dip into a triceps press. Dips press the body up from shoulder extension: the lower pec and triceps are prime movers, the front delt assists, and the lower traps hold the shoulder blades down.
Assisted Dip Machine alternatives
Same equipment
Different equipment
No equipment
Make it harder
Frequently asked questions
What muscles does the Assisted Dip Machine work?
Mainly the triceps (lateral head) and triceps (long head). The lower chest, triceps (medial head) and front delts assist.
Is the Assisted Dip Machine good for beginners?
Yes. The Assisted Dip Machine is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Assisted Dip Machine?
For example the Plate Loaded Tricep Dip Machine, Seated Dip Machine and Tricep Press Machine. They train mostly the same muscles.
How do you make the Assisted Dip Machine harder?
Add weight or reps, or move on to the Tricep Dips and Bench Dip.
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.